5 Exercises Without Squats to Lift Your Butt Fast

| September 25, 2022 | Bodybuilding and Fitness Nutrition | No Comments

What if I told you that you could get a better butt without all the work of squatting? Well, that is exactly what this article is about.

Squats are the gold standard for glute exercises, but that doesn’t mean there aren’t other types of exercises that can help you achieve a rounded and firm glute.

This guide to 5 no-squat exercises to lift your butt fast gives you a few options if you can’t or don’t want to squat or just want other types of exercises.

Donkey kicks

Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and draw your shoulder blades down and back.
Inhale.
Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
Complete 10 reps on the same side, before repeating the remaining reps on the other side.

Lunges

  • First, you should stand with your feet shoulder-width apart and your hands on your hips.
  • Next, step forward with one leg and bend your knees until your back knee almost touches the ground.
  • Finally, bring your body back (starting position).
  • Then do the same with the other leg.
  • Do 10 repetitions with each leg.

Walking lunges

  • First of all, you should stand with your feet shoulder-width apart and your hands at chest height.
  • Next, step forward with one leg and bend your knees until your back knee almost touches the ground.
  • Return to the starting position having advanced that step you have taken forward.
  • Then do the same with the other leg. Always moving forward.
  • Count 20 steps alternating both legs.

Glute Bridges

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
  • Pause when you’re in that position, then slowly lower your body back to the ground.
  • Do 2 sets of 12 seconds.

Leg Rainbow

  • Get on all fours, palms flat on the floor.
  • Extend one leg.
  • Now move the extended leg taking the foot to the outside of the other foot and, tracing a semi-circle (rainbow), take it to the opposite end. That’s a repeat.
  • Repetitions: 12 to 20 repetitions with each leg.